Muscle Dog

Braine24 > Workouts > Overall Final training Week 13th

Workout Information

Print this page

Overall Final training Week 13th

Description:: This is the last week of training prior to camp. Please take the time to rest prior to reporting on Sunday.
Type of Workout:: Muscular Strength
Days in Workout:: 3

Monday
Tuesday
Wednesday

Monday

Targeted Muscle Group: Overall

Exercise	Sets	Reps	Weight
Hang Cleans - Great Form and explosion Do great, high intensity reps here.	4	5
Incline Bench Press Great Form and technique. 2 Minutes Rest between Sets.	4	5
Standing Military Press Good form with Heavy weight.	4	5
Dips Body Weight Dips, little rest between sets. Try to do as many as possible. If needed, add weight. DO not do more than 15 reps.	4	0
Planks	4	2

Tuesday

Targeted Muscle Group: Lower Body

Exercise	Sets	Reps	Weight
Squats Perfect Form squats. Good explosion slow on the lowering phase.	4	5
Deadlifts Perfect form with a very slow lowering phase.	4	5
Leg Curls- With 6 Sec. Negative Lying Leg curls with 6 second negative.	4	6
Leg Press Calf Raises Use leg press machine to do perfect form calf raises using both legs at the same time.	4	30
Leg Raises Do these hanging from a bar or on a Leg raise machine.	3	15	Body Weight

Wednesday

Targeted Muscle Group: Overall Body

Exercise	Sets	Reps	Weight
PUSH PRESS Heavy weight, with great form. m rack or [url=Clean.html]clean[/url] barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back. Execution (Jerk) Dip body by bending knees, hips and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and repeat.	4	5
Pull Ups - Weighted if Needed Use weight if the Pull-ups are too easy. • Grab the bar, using an overhand grip wider then shoulder width apart. • Lift your legs behind you and hang from the bar. • Keep your chest lifted. • Pull yourself up until your chin is over the bar and squeeze your lats. • Avoid swinging your body and using your legs for momentum. • Slowly lower your body back down to the starting position with your arms fully extended and repeat.	4	5
225 Bench Press Test Warm-up and then test on the Bench press to see where you are for the summer.	1	0
Side Plank • Lie on the floor on your side with your legs extended. • Align your elbow under your shoulder at a 90 degree angle, resting on your forearm. • Slightly bend your knees and place one foot on top of the other. • Lift your body up onto your forearm and the side of your foot, forming a straight line from your ankles to your shoulders. • Contract your abs, while keeping your core tight back straight and head in neutral position. • Slowly lower back down and repeat.	3	0	1 Minute
Decline Sit-Ups • Sit on the decline bench with your feet and ankles secured under the pads. • Keep your core tight and back straight. • Place your hands across your chest and lean back until your back almost comes in contact with the bench. • Crunch forward by contracting your abs. Focus on pulling your belly button down and in towards the back of your spine and repeat.	4	15
Russian Twists Twists holding a plate and touching the ground on each twist.	3	30	45

Date Posted: 08/07/2010

Add A Comment

Comments

No posted comments.

Advertisement